7 Benefits of Enoki Mushrooms

Dr Gunes Dr Hossami

Dr. Adem Günes & Dr. Abdulla El-Hossami

7 Benefits of Enoki Mushrooms
Enoki Cancer

There are a variety of mushrooms available in the world. A few are edible, while others are inedible. Enoki mushrooms are among the edible ones; and are found in many parts of the world. They are long, thin types of mushrooms mainly cultivated in China, Korea,and Japan. They are known for their mild fruity taste and nutritional value. They get featured in a variety of cuisines due to their unique flavor,aroma, and health advantages.

Enoki mushrooms have powerful immune boosting and anti-cancer properties. They are full of nutrients that have anti-cancer properties and immune-boosting benefits. Among other advantages of enoki mushrooms are they are high in nutrition and low in calories. Here are a few top-tier benefits of enoki mushrooms that make them the best alternative to a variety of foods.

1.Highly nutritious
Enoki mushrooms are a great source of a variety of nutrients like vitamins, minerals, and dietary fibers, which have lots of health benefits.

One cup – 65 grams – raw enoki mushrooms have 24k calories and a variety of nutrients.

• Vitamin B3 – Niacin (28.57% of the daily value)
• Vitamin D (20.00% of the DV)
• Vitamin B5 – Pantothenic acid (17.56% of the DV)
• Vitamin B1 – Thiamin (12.17% of the DV)
• Vitamin B2 – Riboflavin (10.00% of the DV)
• Vitamin B6 – Pyridoxine (5.00% of the DV)
• Vitamin B9 – Folate (7.75% of the DV)
• Iron – 9.38% of the DV
• Phosphorus – 9.71% of the DV
• Copper – 7.78% of the DV
• Magnesium – 2.38% of the DV
• Potassium – 4.96% of the DV
• Linoleic acid – 0.039 grams
• Protein – 3.46% of the DV
• Total fat (lipid) – 0.54% of the DV
• Total dietary fiber – 4.74% of the DV

Vitamin B3 helps to regulate cholesterol levels and thus promotes brain health. Dietary fibers in enoki mushrooms normalize bowel movements and prevent constipation. They are one of the best low-calorie sources of dietary fibers.

These Noodle-like mushrooms are excellent sources of low-calorie dietary fibers. The dietary fiber in enoki mushrooms regulates bowel movements and hence can help prevent constipation. Enoki mushrooms contain a healthy amount of vitamin B5- pantothenic acid is used by the human body to synthesize fatty acids. Being rich in thiamine- vitamin B1 helps regulate nerve cell functions. Daily intake of enoki mushrooms ensures that you do not lack micronutrients like copper, magnesium, potassium, and more.

2.Rich in antioxidants
Enoki Mushrooms provide a bunch of antioxidants such as thiamine, niacin, riboflavin,iron, calcium, potassium, copper, sodium, and selenium. Antioxidants are a necessity for the human body. They help protect your cells against free radicals, which are prone to increase your risk of having cancer and heart diseases.According to a study conducted on enoki mushrooms, they contain tocopherols,ascorbic acid, β-carotene, gallic acid, quercetin, ferulic acid, caffeic acid,chlorogenic acid, ellagic acid, pyrogallol, and lycopene that contribute to the mushroom’s antioxidant activity. The micronutrients present in enoki mushrooms depend majorly on the cultivation regions and the specific sub-species. And consuming them regularly, you will never lack these nutrients that your body requires staying in the pink of health.

3.May boost immunity
Enoki Mushrooms are full of amino acids such as valine, lysine, and ergothioneine that give them immune-heightening properties. Enoki mushrooms have always been exploited for their health advantages by the Chinese and Japanese, and they use these mushrooms in their medicines. Also, enoki mushrooms get used in many cuisines. It will be helpful to note some of its simple recipes and learn how to cook enoki mushrooms. Mostly they are used in salads or stir-fries, stews, and soups. You can also swap it in dishes made with other kinds of mushrooms.According to a study, administering polysaccharides of enoki mushrooms might enhance your T-lymphocyte immune function. Few other animal studies showed enhanced immune functions by including enoki mushrooms in their diet.

They Are brimmed with many useful anti-inflammatories and antioxidants that have abilities to strengthen the immune system.

4.Helps you lose gut fat
Enoki Mushrooms are a great non-meat source of linoleic acid, an essential micronutrient of the human body. It is a micronutrient that can diminish gut fat and lose lower belly fat. They consist of enzymes suitable for burning up visceral fat and help the body switch to proteins at the expense of bad fat. Therefore,it is highly advisable to include enoki mushrooms in your diet more often if you are trying to lose some gut and lower belly fat. Also, the content of calories in enoki mushrooms is low, and those prone to gain weight can add it leisurely to their daily intake of food and enjoy it to the full.

5.Prevent the risk of diabetes
Enoki mushrooms contain dietary fibers that can help in regulating blood sugar levels and thus, prevents chronic health diseases such as type 2 diabetes. Fibers present in enoki mushrooms promote the production of insulin and tells the body to store fat. What it does is decelerate the assimilation of sugar into the bloodstream and prevent diabetes.

6.May slow cancer cell growth
Health benefits of enoki mushrooms are plenty in addition to their traditional benefits,e.g., treating high cholesterol and blood pressure, liver diseases, and stomach ailments for which they had been used in Asian medicine; they have some potential benefits for cancer. Due to the enoki mushrooms being rich in antioxidants, particularly the presence of ergothioneine, they are powerful anti-cancer food. They are the first mushrooms ever studied for preventing cancer. Although there is much need to further research the relationship between enoki mushroom consumption and decreased cancer incident rates, there are several studies that show enoki extracts have hindered the growth of liver, stomach, breast, and cervical cancer cells. These were test-tube studies and utilized a high amount of enoki extracts. Scientists suggest that there can be a lower risk of cancer by including enoki mushrooms in your daily diet.

7.May promote the intellectual development
Enoki Mushrooms are packed with certain compounds – especially amino acids – that may enhance brain function and intelligence. In one animal study, these compounds increased the levels of antioxidants and neurotransmitters in the brain and protected against damage to learning and memory caused by certain medications. Enoki mushrooms also boost the intelligence in kids, extend their brain life,and improve the memory of adults. Due to these properties, they are popularly known as the “Fungus, which stimulates intellectual development.”

Another study conducted on animals observed similar findings. It is reported that pairing the extract of enoki mushrooms with ginsenosides, a compound found in ginseng, may help enhance brain function in rats suffering from Alzheimer's disease. Additionally, an older test tube study displayed that the extract from enoki mushrooms can aid in preventing acetylcholine breakdown. It is a neurotransmitter that helps regulate learning, attention, and memory in the brain.

The Bottom Line
Enoki mushrooms have always been a part of Asian delicacies due to their unique taste and crispy texture. They have a slightly earthy taste, and you can make a salad of them or can cook it and add it to the dishes like soups and stews. They are extremely nutritious, have a great number of fibers, B vitamins, and antioxidants, and are associated with countless health benefits.

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